How can i gain weight w/o drinking protein powdered drinks? (I'm a 90lb, 43 yr old female)??
Answers: 1) Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.
2) Starting the day after you counted calories, eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that.
3) Weightlifting! Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits, read the workout routines and splits section.
4) At the end of that week, weigh yourself. You'll notice you're gaining just after one week! Now, don't expect to see a 10lb increase. Gaining anymore then 1 or 2 pounds a week is unhealthy and means you're putting on way to much fat. So look for 1 or 2 pound gains at the end of the week. Don't sound like much? You can be gaining 5-8 pounds a month!
5) Heres an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven't gained weight for at least 2 weeks, add an extra 250 calories.
Eat foods high in protein and carbohydrates. Empty calories are the best. Load up on the trans-fats (kidding, don't do this) and sit on your couch all day eating bon-bons. Collect a welfare check if you can while you're at it. Hmmm... sounds like most of America nowadys...
Stop eating healthy, have kolaches or doughnuts in the morning, a large lunch, and a dinner with a large meat product as the center point. If that doesn't appeal, try weight lifting, afterall, muscle weighs more than fat!
Assuming you are trying to build muscle, and not just get fat:
Eat more natural protein, including chicken breasts, lean cuts of beef, cottage cheese, etc... Also keep your carbs in rough proportion to your protein, and weight train. A good multi-vitamin is necessary. You might want to look into a supplement call creatine, it will help you build muscle.
Protein drinks are popular because they take alot of the guesswork out of supplying the nutrients to the body that are required to build lean mass. If you don't want to take them because you think that they may taste bad, I urge you to reconsider. I drink 3-4 per day, and mine come in about 10 different flavors, and taste pretty good (except strawberry cream - I hate that flavor :)
2) Starting the day after you counted calories, eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that.
3) Weightlifting! Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits, read the workout routines and splits section.
4) At the end of that week, weigh yourself. You'll notice you're gaining just after one week! Now, don't expect to see a 10lb increase. Gaining anymore then 1 or 2 pounds a week is unhealthy and means you're putting on way to much fat. So look for 1 or 2 pound gains at the end of the week. Don't sound like much? You can be gaining 5-8 pounds a month!
5) Heres an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven't gained weight for at least 2 weeks, add an extra 250 calories.
Eat foods high in protein and carbohydrates. Empty calories are the best. Load up on the trans-fats (kidding, don't do this) and sit on your couch all day eating bon-bons. Collect a welfare check if you can while you're at it. Hmmm... sounds like most of America nowadys...
Stop eating healthy, have kolaches or doughnuts in the morning, a large lunch, and a dinner with a large meat product as the center point. If that doesn't appeal, try weight lifting, afterall, muscle weighs more than fat!
Assuming you are trying to build muscle, and not just get fat:
Eat more natural protein, including chicken breasts, lean cuts of beef, cottage cheese, etc... Also keep your carbs in rough proportion to your protein, and weight train. A good multi-vitamin is necessary. You might want to look into a supplement call creatine, it will help you build muscle.
Protein drinks are popular because they take alot of the guesswork out of supplying the nutrients to the body that are required to build lean mass. If you don't want to take them because you think that they may taste bad, I urge you to reconsider. I drink 3-4 per day, and mine come in about 10 different flavors, and taste pretty good (except strawberry cream - I hate that flavor :)
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